{"id":13085,"date":"2024-11-07T02:59:30","date_gmt":"2024-11-06T19:59:30","guid":{"rendered":"https:\/\/hiboostnutrition.com\/?p=13085"},"modified":"2024-12-10T23:14:36","modified_gmt":"2024-12-10T16:14:36","slug":"5-cach-hoan-hao-cho-truoc-cuoc-thi-marathon","status":"publish","type":"post","link":"https:\/\/hiboostnutrition.com\/en\/5-cach-hoan-hao-cho-truoc-cuoc-thi-marathon\/","title":{"rendered":"T\u1ed1i \u01afu H\u00f3a Hi\u1ec7u Su\u1ea5t: 5 C\u00e1ch Ho\u00e0n H\u1ea3o Cho Tu\u1ea7n Cu\u1ed1i Tr\u01b0\u1edbc Cu\u1ed9c Thi Marathon"},"content":{"rendered":"<p>Chu\u1ea9n b\u1ecb cho m\u1ed9t cu\u1ed9c thi marathon kh\u00f4ng ch\u1ec9 l\u00e0 h\u00e0nh tr\u00ecnh t\u1eadp luy\u1ec7n k\u00e9o d\u00e0i h\u00e0ng th\u00e1ng tr\u1eddi m\u00e0 c\u00f2n l\u00e0 tu\u1ea7n cu\u1ed1i c\u00f9ng quy\u1ebft \u0111\u1ecbnh s\u1ef1 th\u00e0nh c\u00f4ng c\u1ee7a b\u1ea1n. \u0110\u00f3 l\u00e0 kho\u1ea3ng th\u1eddi gian b\u1ea1n c\u1ea7n t\u1ed1i \u01b0u h\u00f3a th\u1ec3 tr\u1ea1ng, tinh th\u1ea7n v\u00e0 chi\u1ebfn l\u01b0\u1ee3c \u0111\u1ec3 b\u01b0\u1edbc v\u00e0o \u0111\u01b0\u1eddng \u0111ua v\u1edbi phong \u0111\u1ed9 t\u1ed1t nh\u1ea5t. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 5 c\u00e1ch gi\u00fap b\u1ea1n tr\u00e1nh nh\u1eefng sai l\u1ea7m ph\u1ed5 bi\u1ebfn trong tu\u1ea7n cu\u1ed1i tr\u01b0\u1edbc cu\u1ed9c \u0111ua.<\/p><hr class=\"wp-block-separator has-alpha-channel-opacity\"\/><h2 class=\"wp-block-heading\">1. <strong>T\u1ea7m Quan Tr\u1ecdng C\u1ee7a Gi\u1ea5c Ng\u1ee7 Trong Tu\u1ea7n Cu\u1ed1i<\/strong><\/h2><h3 class=\"wp-block-heading\"><strong>Ng\u1ee7 \u0110\u1ee7 &#8211; N\u1ec1n T\u1ea3ng C\u1ee7a S\u1ef1 Th\u00e0nh C\u00f4ng<\/strong><\/h3><p>Gi\u1ea5c ng\u1ee7 kh\u00f4ng ch\u1ec9 l\u00e0 l\u00fac c\u01a1 th\u1ec3 ph\u1ee5c h\u1ed3i m\u00e0 c\u00f2n \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c gi\u00fap b\u1ea1n t\u1eadp trung v\u00e0 \u0111\u1ea1t hi\u1ec7u su\u1ea5t t\u1ed1i \u0111a. Trong tu\u1ea7n cu\u1ed1i, b\u1ea1n c\u00f3 th\u1ec3 g\u1eb7p nh\u1eefng th\u00e1ch th\u1ee9c nh\u01b0 lo l\u1eafng tr\u01b0\u1edbc ng\u00e0y \u0111ua, di chuy\u1ec3n \u0111\u1ebfn \u0111\u1ecba \u0111i\u1ec3m m\u1edbi ho\u1eb7c ph\u1ea3i d\u1eady s\u1edbm \u0111\u1ec3 chu\u1ea9n b\u1ecb.<\/p><div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1000\" height=\"750\" src=\"https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2024\/12\/5-Cach-Hoan-Hao-Cho-Tuan-Cuoi-Truoc-Cuoc-Thi-Marathon-3.jpg\" alt=\"\" class=\"wp-image-13098\" srcset=\"https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2024\/12\/5-Cach-Hoan-Hao-Cho-Tuan-Cuoi-Truoc-Cuoc-Thi-Marathon-3.jpg 1000w, https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2024\/12\/5-Cach-Hoan-Hao-Cho-Tuan-Cuoi-Truoc-Cuoc-Thi-Marathon-3-400x300.jpg 400w, https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2024\/12\/5-Cach-Hoan-Hao-Cho-Tuan-Cuoi-Truoc-Cuoc-Thi-Marathon-3-16x12.jpg 16w, https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2024\/12\/5-Cach-Hoan-Hao-Cho-Tuan-Cuoi-Truoc-Cuoc-Thi-Marathon-3-860x645.jpg 860w, https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2024\/12\/5-Cach-Hoan-Hao-Cho-Tuan-Cuoi-Truoc-Cuoc-Thi-Marathon-3-24x18.jpg 24w, https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2024\/12\/5-Cach-Hoan-Hao-Cho-Tuan-Cuoi-Truoc-Cuoc-Thi-Marathon-3-36x27.jpg 36w, https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2024\/12\/5-Cach-Hoan-Hao-Cho-Tuan-Cuoi-Truoc-Cuoc-Thi-Marathon-3-48x36.jpg 48w, https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2024\/12\/5-Cach-Hoan-Hao-Cho-Tuan-Cuoi-Truoc-Cuoc-Thi-Marathon-3-430x323.jpg 430w, https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2024\/12\/5-Cach-Hoan-Hao-Cho-Tuan-Cuoi-Truoc-Cuoc-Thi-Marathon-3-700x525.jpg 700w, https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2024\/12\/5-Cach-Hoan-Hao-Cho-Tuan-Cuoi-Truoc-Cuoc-Thi-Marathon-3-150x113.jpg 150w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><figcaption class=\"wp-element-caption\">5 C\u00e1ch Ho\u00e0n H\u1ea3o Cho Tu\u1ea7n Cu\u1ed1i Tr\u01b0\u1edbc Cu\u1ed9c Thi Marathon<\/figcaption><\/figure><\/div><h4 class=\"wp-block-heading\"><strong>L\u1eddi khuy\u00ean \u0111\u1ec3 ng\u1ee7 ngon:<\/strong><\/h4><ul class=\"wp-block-list\"><li><strong>Ng\u1ee7 s\u1edbm v\u00e0 \u0111\u1ec1u \u0111\u1eb7n:<\/strong> Duy tr\u00ec gi\u1edd ng\u1ee7 c\u1ed1 \u0111\u1ecbnh m\u1ed7i ng\u00e0y.<\/li>\n\n<li><strong>T\u1ea1o kh\u00f4ng gian l\u00fd t\u01b0\u1edfng:<\/strong> Ph\u00f2ng ng\u1ee7 m\u00e1t m\u1ebb (kho\u1ea3ng 18-19\u00b0C), \u00e1nh s\u00e1ng t\u1ed1i \u01b0u.<\/li>\n\n<li><strong>Tr\u00e1nh d\u00f9ng thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed tr\u01b0\u1edbc gi\u1edd ng\u1ee7:<\/strong> H\u1ea1n ch\u1ebf \u00e1nh s\u00e1ng xanh t\u1eeb \u0111i\u1ec7n tho\u1ea1i, m\u00e1y t\u00ednh.<\/li>\n\n<li><strong>Kh\u00f4ng s\u1eed d\u1ee5ng caffeine ho\u1eb7c r\u01b0\u1ee3u:<\/strong> \u0110\u1eb7c bi\u1ec7t trong 4 gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7.<\/li>\n\n<li><strong>\u0110\u1ecdc s\u00e1ch:<\/strong> Ch\u1ecdn nh\u1eefng cu\u1ed1n s\u00e1ch nh\u1eb9 nh\u00e0ng \u0111\u1ec3 th\u01b0 gi\u00e3n t\u00e2m tr\u00ed.<\/li><\/ul><blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>M\u1eb9o:<\/strong> N\u1ebfu b\u1ea1n kh\u00f4ng ng\u1ee7 \u0111\u01b0\u1ee3c v\u00e0o \u0111\u00eam tr\u01b0\u1edbc ng\u00e0y \u0111ua, \u0111\u1eebng lo l\u1eafng. Nghi\u00ean c\u1ee9u cho th\u1ea5y m\u1ed9t v\u00e0i \u0111\u00eam ng\u1ee7 ngon trong tu\u1ea7n tr\u01b0\u1edbc s\u1ebd b\u00f9 \u0111\u1eafp cho \u0111i\u1ec1u n\u00e0<\/p><\/blockquote><hr class=\"wp-block-separator has-alpha-channel-opacity\"\/><h2 class=\"wp-block-heading\">2. <strong>T\u1ed1i \u01afu H\u00f3a N\u0103ng L\u01b0\u1ee3ng V\u1edbi Carb-Loading<\/strong><\/h2><h3 class=\"wp-block-heading\"><strong>Hi\u1ec3u Carb-Loading L\u00e0 G\u00ec<\/strong><\/h3><p>Carb-loading l\u00e0 chi\u1ebfn l\u01b0\u1ee3c t\u0103ng c\u01b0\u1eddng d\u1ef1 tr\u1eef glycogen trong c\u01a1 b\u1eafp, gi\u00fap b\u1ea1n duy tr\u00ec n\u0103ng l\u01b0\u1ee3ng trong su\u1ed1t cu\u1ed9c \u0111ua. Glycogen ch\u00ednh l\u00e0 &#8220;nhi\u00ean li\u1ec7u&#8221; quan tr\u1ecdng \u0111\u1ec3 b\u1ea1n v\u01b0\u1ee3t qua 42km.<\/p><h4 class=\"wp-block-heading\"><strong>C\u00e1ch th\u1ef1c hi\u1ec7n carb-loading \u0111\u00fang c\u00e1ch:<\/strong><\/h4><ul class=\"wp-block-list\"><li><strong>Kh\u00f4ng c\u1ea7n pha ch\u1ebf ph\u1ee9c t\u1ea1p:<\/strong> H\u00e3y t\u0103ng l\u01b0\u1ee3ng carbohydrate \u0111\u01a1n gi\u1ea3n trong c\u00e1c b\u1eefa \u0103n 2-3 ng\u00e0y tr\u01b0\u1edbc ng\u00e0y \u0111ua.<\/li>\n\n<li><strong>Tr\u00e1nh \u0103n qu\u00e1 no:<\/strong> \u0110\u1eebng tham lam t\u1ea1i c\u00e1c b\u1eefa ti\u1ec7c pasta. \u0102n qu\u00e1 nhi\u1ec1u c\u00f3 th\u1ec3 l\u00e0m b\u1ea1n c\u1ea3m th\u1ea5y n\u1eb7ng n\u1ec1.<\/li>\n\n<li><strong>T\u1eadp trung v\u00e0o th\u1ef1c ph\u1ea9m quen thu\u1ed9c:<\/strong> \u0102n c\u00e1c lo\u1ea1i carbs m\u00e0 b\u1ea1n \u0111\u00e3 quen thu\u1ed9c trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n \u0111\u1ec3 tr\u00e1nh r\u1ee7i ro ti\u00eau h\u00f3a.<\/li><\/ul><blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>M\u1eb9o:<\/strong> M\u1ed7i gram glycogen l\u01b0u tr\u1eef trong c\u01a1 th\u1ec3 s\u1ebd \u0111i k\u00e8m 2-3 gram n\u01b0\u1edbc, gi\u00fap b\u1ea1n c\u1ea3i thi\u1ec7n t\u00ecnh tr\u1ea1ng hydrat h\u00f3a.<\/p><\/blockquote><hr class=\"wp-block-separator has-alpha-channel-opacity\"\/><h2 class=\"wp-block-heading\">3. <strong>Hydrat H\u00f3a \u0110\u00fang C\u00e1ch<\/strong><\/h2><h3 class=\"wp-block-heading\"><strong>U\u1ed1ng N\u01b0\u1edbc Bao Nhi\u00eau L\u00e0 \u0110\u1ee7?<\/strong><\/h3><p>U\u1ed1ng n\u01b0\u1edbc \u0111\u1ee7 tr\u01b0\u1edbc v\u00e0 trong cu\u1ed9c \u0111ua l\u00e0 y\u1ebfu t\u1ed1 quan tr\u1ecdng \u0111\u1ec3 duy tr\u00ec s\u1ee9c b\u1ec1n. Nh\u01b0ng u\u1ed1ng qu\u00e1 nhi\u1ec1u c\u0169ng c\u00f3 th\u1ec3 g\u00e2y ra t\u00ecnh tr\u1ea1ng h\u1ea1 natri trong m\u00e1u (hyponatremia).<\/p><div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img decoding=\"async\" width=\"1000\" height=\"750\" src=\"https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2024\/12\/5-Cach-Hoan-Hao-Cho-Tuan-Cuoi-Truoc-Cuoc-Thi-Marathon-2.jpg\" alt=\"\" class=\"wp-image-13097\" style=\"width:698px;height:auto\" srcset=\"https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2024\/12\/5-Cach-Hoan-Hao-Cho-Tuan-Cuoi-Truoc-Cuoc-Thi-Marathon-2.jpg 1000w, https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2024\/12\/5-Cach-Hoan-Hao-Cho-Tuan-Cuoi-Truoc-Cuoc-Thi-Marathon-2-400x300.jpg 400w, https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2024\/12\/5-Cach-Hoan-Hao-Cho-Tuan-Cuoi-Truoc-Cuoc-Thi-Marathon-2-16x12.jpg 16w, https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2024\/12\/5-Cach-Hoan-Hao-Cho-Tuan-Cuoi-Truoc-Cuoc-Thi-Marathon-2-860x645.jpg 860w, https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2024\/12\/5-Cach-Hoan-Hao-Cho-Tuan-Cuoi-Truoc-Cuoc-Thi-Marathon-2-24x18.jpg 24w, https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2024\/12\/5-Cach-Hoan-Hao-Cho-Tuan-Cuoi-Truoc-Cuoc-Thi-Marathon-2-36x27.jpg 36w, https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2024\/12\/5-Cach-Hoan-Hao-Cho-Tuan-Cuoi-Truoc-Cuoc-Thi-Marathon-2-48x36.jpg 48w, https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2024\/12\/5-Cach-Hoan-Hao-Cho-Tuan-Cuoi-Truoc-Cuoc-Thi-Marathon-2-430x323.jpg 430w, https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2024\/12\/5-Cach-Hoan-Hao-Cho-Tuan-Cuoi-Truoc-Cuoc-Thi-Marathon-2-700x525.jpg 700w, https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2024\/12\/5-Cach-Hoan-Hao-Cho-Tuan-Cuoi-Truoc-Cuoc-Thi-Marathon-2-150x113.jpg 150w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><figcaption class=\"wp-element-caption\">5 C\u00e1ch Ho\u00e0n H\u1ea3o Cho Tu\u1ea7n Cu\u1ed1i Tr\u01b0\u1edbc Cu\u1ed9c Thi Marathon<\/figcaption><\/figure><\/div><h4 class=\"wp-block-heading\"><strong>L\u1eddi khuy\u00ean hydrat h\u00f3a:<\/strong><\/h4><ul class=\"wp-block-list\"><li><strong>B\u1ed5 sung mu\u1ed1i:<\/strong> Th\u00eam ch\u00fat natri v\u00e0o ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng trong 24 gi\u1edd cu\u1ed1i \u0111\u1ec3 gi\u1eef n\u01b0\u1edbc hi\u1ec7u qu\u1ea3 h\u01a1n.<\/li>\n\n<li><strong>Theo d\u00f5i m\u00e0u n\u01b0\u1edbc ti\u1ec3u:<\/strong> N\u01b0\u1edbc ti\u1ec3u trong su\u1ed1t kh\u00f4ng ph\u1ea3i l\u00fac n\u00e0o c\u0169ng l\u00e0 d\u1ea5u hi\u1ec7u t\u1ed1t. M\u00e0u v\u00e0ng nh\u1ea1t l\u00e0 l\u00fd t\u01b0\u1edfng.<\/li>\n\n<li><strong>Kh\u00f4ng u\u1ed1ng qu\u00e1 nhi\u1ec1u n\u01b0\u1edbc:<\/strong> H\u00e3y u\u1ed1ng khi b\u1ea1n th\u1ea5y kh\u00e1t v\u00e0 kh\u00f4ng \u00e9p b\u1ea3n th\u00e2n.<\/li><\/ul><hr class=\"wp-block-separator has-alpha-channel-opacity\"\/><h2 class=\"wp-block-heading\">4. <strong>Gi\u1ea3m C\u01b0\u1eddng \u0110\u1ed9 T\u1eadp Luy\u1ec7n (Tapering)<\/strong><\/h2><h3 class=\"wp-block-heading\"><strong>Tapering L\u00e0 G\u00ec?<\/strong><\/h3><p>Tapering l\u00e0 giai \u0111o\u1ea1n gi\u1ea3m kh\u1ed1i l\u01b0\u1ee3ng t\u1eadp luy\u1ec7n \u0111\u1ec3 c\u01a1 th\u1ec3 ph\u1ee5c h\u1ed3i ho\u00e0n to\u00e0n tr\u01b0\u1edbc ng\u00e0y \u0111ua. Tuy nhi\u00ean, b\u1ea1n kh\u00f4ng n\u00ean &#8220;ngh\u1ec9 ng\u01a1i&#8221; ho\u00e0n to\u00e0n m\u00e0 v\u1eabn c\u1ea7n duy tr\u00ec nh\u1ecbp \u0111\u1ed9 nh\u1eb9 nh\u00e0ng.<\/p><h4 class=\"wp-block-heading\"><strong>Chi\u1ebfn l\u01b0\u1ee3c tapering hi\u1ec7u qu\u1ea3:<\/strong><\/h4><ul class=\"wp-block-list\"><li><strong>Gi\u1ea3m kh\u1ed1i l\u01b0\u1ee3ng:<\/strong> Gi\u1ea3m d\u1ea7n c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n kho\u1ea3ng 50% trong tu\u1ea7n cu\u1ed1i.<\/li>\n\n<li><strong>Duy tr\u00ec c\u01b0\u1eddng \u0111\u1ed9:<\/strong> Th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp ng\u1eafn v\u00e0 nhanh \u0111\u1ec3 gi\u1eef cho c\u01a1 b\u1eafp &#8220;s\u1ed1ng \u0111\u1ed9ng.&#8221;<\/li>\n\n<li><strong>Kh\u00f4ng th\u1eed nghi\u1ec7m \u0111i\u1ec1u m\u1edbi:<\/strong> Tr\u00e1nh thay \u0111\u1ed5i l\u1ecbch t\u1eadp, ch\u1ebf \u0111\u1ed9 \u0103n ho\u1eb7c b\u1ea5t k\u1ef3 \u0111i\u1ec1u g\u00ec kh\u00f4ng quen thu\u1ed9c.<\/li><\/ul><hr class=\"wp-block-separator has-alpha-channel-opacity\"\/><h2 class=\"wp-block-heading\">5. <strong>L\u1eadp K\u1ebf Ho\u1ea1ch V\u00e0 Gi\u1eef T\u00e2m L\u00fd \u1ed4n \u0110\u1ecbnh<\/strong><\/h2><h3 class=\"wp-block-heading\"><strong>Chu\u1ea9n B\u1ecb T\u1ea5t C\u1ea3 T\u1eeb Tr\u01b0\u1edbc<\/strong><\/h3><p>S\u1ef1 chu\u1ea9n b\u1ecb k\u1ef9 l\u01b0\u1ee1ng s\u1ebd gi\u00fap b\u1ea1n tr\u00e1nh \u0111\u01b0\u1ee3c nh\u1eefng r\u1eafc r\u1ed1i kh\u00f4ng \u0111\u00e1ng c\u00f3 v\u00e0o ng\u00e0y \u0111ua.<\/p><h4 class=\"wp-block-heading\"><strong>Nh\u1eefng vi\u1ec7c c\u1ea7n l\u00e0m:<\/strong><\/h4><ul class=\"wp-block-list\"><li><strong>Ki\u1ec3m tra trang ph\u1ee5c:<\/strong> Ch\u1eafc ch\u1eafn r\u1eb1ng gi\u00e0y, qu\u1ea7n \u00e1o v\u00e0 t\u1ea5t c\u1ee7a b\u1ea1n \u0111\u00e3 \u0111\u01b0\u1ee3c th\u1eed nghi\u1ec7m tr\u01b0\u1edbc.<\/li>\n\n<li><strong>Chu\u1ea9n b\u1ecb <a href=\"https:\/\/hiboostnutrition.com\/en\/che-do-dinh-duong-cua-cac-tay-dua-xe-dap-chuyen-nghiep-truoc-trong-va-sau-cuoc-dua\/\" data-type=\"post\" data-id=\"13081\">dinh d\u01b0\u1ee1ng<\/a>:<\/strong> Mang theo gel n\u0103ng l\u01b0\u1ee3ng, n\u01b0\u1edbc v\u00e0 c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m b\u1ea1n c\u1ea7n.<\/li>\n\n<li><strong>L\u00ean k\u1ebf ho\u1ea1ch chi ti\u1ebft:<\/strong> Bi\u1ebft r\u00f5 gi\u1edd xu\u1ea5t ph\u00e1t, \u0111\u01b0\u1eddng \u0111i v\u00e0 \u0111\u1ecba \u0111i\u1ec3m quan tr\u1ecdng.<\/li><\/ul><h3 class=\"wp-block-heading\"><strong>T\u00e2m L\u00fd T\u00edch C\u1ef1c<\/strong><\/h3><p>H\u00e3y tin t\u01b0\u1edfng v\u00e0o qu\u00e1 tr\u00ecnh luy\u1ec7n t\u1eadp c\u1ee7a m\u00ecnh. \u0110\u1eebng \u0111\u1ec3 s\u1ef1 lo l\u1eafng khi\u1ebfn b\u1ea1n th\u1eed nghi\u1ec7m nh\u1eefng \u0111i\u1ec1u kh\u00f4ng c\u1ea7n thi\u1ebft trong tu\u1ea7n cu\u1ed1i.<\/p><hr class=\"wp-block-separator has-alpha-channel-opacity\"\/><h2 class=\"wp-block-heading\"><strong>C\u00e2u H\u1ecfi Th\u01b0\u1eddng G\u1eb7p (FAQ)<\/strong><\/h2><h3 class=\"wp-block-heading\">1. <strong>T\u00f4i c\u00f3 th\u1ec3 ng\u1ee7 \u00edt h\u01a1n b\u00ecnh th\u01b0\u1eddng v\u00e0o \u0111\u00eam tr\u01b0\u1edbc ng\u00e0y \u0111ua kh\u00f4ng?<\/strong><\/h3><p>C\u00f3, mi\u1ec5n l\u00e0 b\u1ea1n \u0111\u00e3 ng\u1ee7 \u0111\u1ee7 trong v\u00e0i ng\u00e0y tr\u01b0\u1edbc \u0111\u00f3. M\u1ed9t \u0111\u00eam thi\u1ebfu ng\u1ee7 s\u1ebd kh\u00f4ng \u1ea3nh h\u01b0\u1edfng qu\u00e1 nhi\u1ec1u.<\/p><h3 class=\"wp-block-heading\">2. <strong>T\u00f4i c\u00f3 c\u1ea7n th\u1ef1c hi\u1ec7n giai \u0111o\u1ea1n &#8220;h\u1ea1 carb&#8221; tr\u01b0\u1edbc khi carb-loading kh\u00f4ng?<\/strong><\/h3><p>Kh\u00f4ng c\u1ea7n. C\u00e1c nghi\u00ean c\u1ee9u hi\u1ec7n \u0111\u1ea1i cho th\u1ea5y ch\u1ec9 c\u1ea7n t\u0103ng l\u01b0\u1ee3ng carbohydrate trong 2-3 ng\u00e0y l\u00e0 \u0111\u1ee7.<\/p><h3 class=\"wp-block-heading\">3. <strong>L\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 bi\u1ebft t\u00f4i \u0111\u00e3 u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc?<\/strong><\/h3><p>Theo d\u00f5i m\u00e0u n\u01b0\u1edbc ti\u1ec3u c\u1ee7a b\u1ea1n. M\u00e0u v\u00e0ng nh\u1ea1t l\u00e0 d\u1ea5u hi\u1ec7u t\u1ed1t.<\/p><h3 class=\"wp-block-heading\">4. <strong>T\u00f4i c\u00f3 n\u00ean th\u1eed m\u00f3n \u0103n m\u1edbi trong tu\u1ea7n cu\u1ed1i kh\u00f4ng?<\/strong><\/h3><p>Kh\u00f4ng. H\u00e3y gi\u1eef ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng quen thu\u1ed9c \u0111\u1ec3 tr\u00e1nh c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 ti\u00eau h\u00f3a.<\/p><h3 class=\"wp-block-heading\">5. <strong>T\u00f4i c\u1ea7n t\u1eadp luy\u1ec7n bao nhi\u00eau trong tu\u1ea7n cu\u1ed1i?<\/strong><\/h3><p>Ch\u1ec9 n\u00ean duy tr\u00ec c\u00e1c bu\u1ed5i t\u1eadp nh\u1eb9 \u0111\u1ec3 gi\u1eef c\u01a1 th\u1ec3 linh ho\u1ea1t m\u00e0 kh\u00f4ng g\u00e2y m\u1ec7t m\u1ecfi.<\/p><hr class=\"wp-block-separator has-alpha-channel-opacity\"\/><p>B\u1eb1ng c\u00e1ch tu\u00e2n th\u1ee7 c\u00e1c nguy\u00ean t\u1eafc tr\u00ean, b\u1ea1n s\u1ebd c\u00f3 m\u1ed9t tu\u1ea7n cu\u1ed1i ho\u00e0n h\u1ea3o \u0111\u1ec3 b\u01b0\u1edbc v\u00e0o cu\u1ed9c \u0111ua marathon v\u1edbi s\u1ef1 t\u1ef1 tin v\u00e0 phong \u0111\u1ed9 t\u1ed1t nh\u1ea5t. Ch\u00fac b\u1ea1n th\u00e0nh c\u00f4ng tr\u00ean \u0111\u01b0\u1eddng \u0111ua!<\/p><p>Ngu\u1ed3n : <a href=\"https:\/\/www.precisionhydration.com\/performance-advice\/performance\/last-minute-marathon-tips\/\" data-type=\"link\" data-id=\"https:\/\/www.precisionhydration.com\/performance-advice\/performance\/last-minute-marathon-tips\/\" target=\"_blank\" rel=\"noopener\">precisionhydration.com<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>Chu\u1ea9n b\u1ecb cho m\u1ed9t cu\u1ed9c thi marathon kh\u00f4ng ch\u1ec9 l\u00e0 h\u00e0nh tr\u00ecnh t\u1eadp luy\u1ec7n k\u00e9o d\u00e0i h\u00e0ng th\u00e1ng tr\u1eddi m\u00e0<\/p>","protected":false},"author":1,"featured_media":13099,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[177],"tags":[],"class_list":["post-13085","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-the-thao"],"featured_image_src":"https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2024\/12\/5-Cach-Hoan-Hao-Cho-Tuan-Cuoi-Truoc-Cuoc-Thi-Marathon.jpg","author_info":{"display_name":"duycan2000","author_link":"https:\/\/hiboostnutrition.com\/en\/author\/duycan2000\/"},"acf":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2024\/12\/5-Cach-Hoan-Hao-Cho-Tuan-Cuoi-Truoc-Cuoc-Thi-Marathon.jpg","_links":{"self":[{"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/posts\/13085"}],"collection":[{"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/comments?post=13085"}],"version-history":[{"count":4,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/posts\/13085\/revisions"}],"predecessor-version":[{"id":13103,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/posts\/13085\/revisions\/13103"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/media\/13099"}],"wp:attachment":[{"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/media?parent=13085"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/categories?post=13085"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/tags?post=13085"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}